the Lancet , after analysing 40 years of studies and reports, declares that only 9% of the population eats enough fibre, essential for significantly lowering heart disease, stroke, type 2 Diabetes and colorectal cancer compared to those who do not.
The British Nutrition Foundation has published a 7 day meal plan , available as a downloadable PDF, with a full nutritional breakdown for each day.
Worth a look perhaps?